Febbraio 2022

M WOD – MONDAY 28.02.22 – “5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

3 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

5 Sets x 100m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 200m at Mile Pace

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
BENCHMARK “5K RUN”*

*compare to 18.04.19

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GW WOW – SATURDAY 26.02.22 –”OPEN 22.1”

WARM UP:

Set 1:

Every 2:00 for 4 sets:
:45 jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)

Set 2:

1 set:
10 hip crossovers
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg

Set 3:

On a 3:00 clock:
:15 jumping jacks
:15 mountain climbers
:15 up-downs
:15 high knees
:20 toy soldiers
:20 lunges
:20 push-ups
:30 air squats
:30 burpees

SKILLS & SPECIFIC WARM UP
Box Jump – DB Snatch – Wall Walk

1 set:
10 box jumps
5 single-arm DB deadlifts/arm
10 slow shoulder taps
1 set:
5 box jumps + step-down
6 alternating DB hang snatches
2 partial wall walks (slow)
2 sets:
1 wall walk
6 alternating DB snatches
8 box jump-overs

CONDITIONING

“OPEN 22.1“

AMRAP 15:
3 wall walks
12 alternating DB snatches #22.5/15
15 box jump-overs #60/50

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MGW WOD -THANKS GOD IT’S FRIDAY 25.02.22 – “OLIVE”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kb Swing

Set 1
10 Mountain Climbers
10 KB Deadlift (Lighter KB)
10 Alternating V-ups

Set 2
10 Mountain Climbers
10 Russian KB Swings (Lighter KB)
10 Sit-ups

Set 3
10 Russian KB Swings (Workout KB)
10 Sit-ups
200m run

CONDITIONING
“OLIVE”
FOR TIME
400m Run
50 Russian KB Swings #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings #24/16

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WMG WOD – THURSDAY – 24.02.22 – “HEAVYDAY SURPRISE”

MOBILITY & WARM UP

EMOM 5′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 5′
:30 Single Unders
:30 Alternate Lunges

SKILLS & SPECIFIC WARM UP
Push Jerk

Push Jerk
3 Sets x 3-5 Reps (Building up in weight)


1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups

CONDITIONING

“HEAVYDAY SURPRISE”*

FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk

Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set

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GM WOD – WEDNESDAY 23.02.22 – “PURPLE RAIN”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
Take 10 minute for work on Rope Climb Progression

CONDITIONING

“PURPLE RAIN”*

5 ROUNDS FOR CALORIES
AMRAP 2:
3 Rope Climbs / 6 Strict Pull Ups
Max Calorie Row

Rest 3:00 between rounds

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GW WOD – TUESDAY 22.02.22 –”TEAL”

WARM UP:

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)

SKILLS & SPECIFIC WARM UP
DB Clean

3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans

Toes To Bar

1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar

CONDITIONING

“TEAL“

AMRAP 15

10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar

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W WOD – BENCHMARK MONDAY – 21.02.22 – “RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Ba

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Snatch

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

2 Sets:
10 Unbroken Power Snatches

CONDITIONING

“RANDY”*

FOR TIME
75 Power Snatches #35/25

*compare to 05.02.18

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MGW WOD – SATURDAY TEAM WOD 19.02.22 “ME AND YOU”

MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING

“ME AND YOU”

AMRAP (with a Partner) in 25 minutes

Partner A performs AMRAP of:

99 Double Unders

40 Alternate Kb Snatch #24/16

While Partner B performs:

max cal Row

Every Minute Perform 4 Burpees Over The Row

Score is Max Cal

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